Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Frozen Chopped Broccoli	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	4.07% 118kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	287% 48.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	87.2% 113g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	32.6% 23.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.2% 3.76g	0.25% 0.18g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.4g	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 22.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	3.02% 2.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.53mg	232% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	25.4% 254mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46% 3.67mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	423% 9.72mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	281% 1964mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Oil Roasted Mixed Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Oil Roasted Mixed Nuts:

• 1 pound of Frozen Chopped Broccoli has 52 times more Vitamin A and 94 times more Vitamin C than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 6.7 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 6.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Oil Roasted Mixed Nuts:

• 1 pound of Frozen Chopped Broccoli has 29 times more Water than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2.3 times more Calcium, 44.2 times more Copper, 6.4 times more Iron, 15.3 times more Magnesium, 7.3 times more Manganese, 8.7 times more Phosphorus, 3.4 times more Potassium, 49.7 times more Selenium, 6 times more Sodium and 9.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has more Omega 3 than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 23.3 times more Energy, 172.4 times more Fat, 162.3 times more Saturated Fat, 346.8 times more Omega 6, 5.2 times more Carbohydrate, 3.9 times more Sugars, 2.4 times more Fiber and 6.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3